WARMUP
. 30 knee raises
. 10 push ups
TASK 1: STRENGTH
Superset for 4 rounds, Go every 2:30sec
A. 8 bench press
B. 3 Rope climbs
B. Superset for 4 rounds, Go every 2:30sec
. 8 one arm seated shoulder press
. 15 side lateral raises
TASK 2: CONDITIONING
90s on : 90s off X 5 rounds
. 20 wallballs
. 10 pushups
MAX PLANK in remaining time
TASK 3: CORE
. Dragon flags
5 sets, 5 reps
OR
. Leg raises
5 sets, 12 reps
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
